Results matching “Bird”

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

As Jim Wendler, Rick Walker and others have noted; traps maketh the man. Even if the rest of your body is comparatively small, huge traps are downright impressive.

In his article The Yoke, Wendler pointed out :

We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.

Besides which, a well-protected neck is always a good thing to have.

What is the yoke?

To a tailor measuring you up for a shirt (OK, imagine you're getting married or something; you can't wear t-shirts ALL the time), the yoke refers to the section from one shoulder to the other. Not around the back, but up and over the top. Bigger neck = bigger measurement.

To anyone who loves the iron, the yoke is simply the collection of muscles that sits around the neck and makes it look as though you're permanently wearing one of those inflatable travel pillows. Those muscles help protect your neck from all sorts of damage (which is why you'll often see footballers, wrestlers and MMA athletes working them seriously).

For a slightly more anatomical look at things, the yoke consists of :

Traps (Trapezius)

If the first exercise that came to mind when you read the word 'yoke' was the humble shrug, join the club. Listed below are several other ways to hit the traps, but the shrug is at the top of the list for a good reason - it works.

The traps help with several movements of your arms above your head (picture the movement of a pull-up, for starters). The top shelf always gets a little harder to reach after a solid deadlift day.

Rear Delts (Posterior Deltoids)

These are simply the muscles at the back of the shoulders, and help to raise your arms behind you (think of a rear lateral raise).

Neck (Several muscles, all designed to rotate and tilt your head in various directions)

This probably brings to mind helmets, neck harnesses and formula one racing drivers (if that last one surprises you, think about the G-forces those guys are repeatedly subjected to as they go around corners). There are several muscles involved, but they have a common purpose : to help protect the cervical spine. And rotating/tilting the head of course.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

I have two doctors, my left leg and my right.

Walking is a greatly underrated form of exercise. Whether you're trying to lose weight, increase your conditioning work or simply 'stay in shape'; walking will help you on the way to your goal.

How much should I do?

The commonly cited daily minimum is 10,000 steps (about 5 miles), but really, any amount of walking is beneficial. Just try to do more than you did the previous day or week.

Note that this includes all walking through the day. You'd be surprised at how fast it adds up; particularly if you're on your feet all day at work. The simplest way to measure this is with a pedometer (don't worry, it's a tiny, inconspicuous thing).

When should I do it?

Rather than trying to cover a large distance in a single session (and 5 miles can be quite a lot if you're not used to it), break it down. The simplest way to do this is walk in situations when you'd usually choose another option.

Sometimes this isn't feasible (especially if it's raining), but keep the following in mind as potential leave-the-car-and-walk times :

• the journey to work
• the trip to the corner shop for milk, bread and newspapers
• stairs (instead of escalators)
• weekends (think 'Sunday hike', rather than 'Sunday drive' - even if you drive to your starting point)

This is a guest post by Strength Coach Amanda Haren - Healthy Pizza Snack Recipe. Perfect.


My estimated nutrition facts are for 1 serving size of 1 english muffin (which is the serving size pictured):

Calories = 250
Carbohydrates = 30g
Fiber = 5.5g
Sugars = 4
Fat = 8g
Protein = 14g

NOTE: The best part about these is that they are really quick & easy to make!

Ingredients

• 1 100% Whole Wheat English Muffin
• Organic Pizza Sauce
• Organic/Natural Mozzarella Cheese
• OPTIONAL: Garlic Salt

On the way up to sunny Queensland right now. While I'm in transit, here's a bit of a look at the past week here on Straight to the Bar :

It's time to do a bit of travelling again - only for a couple of weeks. This time it's a trip across the border into Queensland (about 1,000km north of here), specifically to do some research into my family tree. The great weather and white sandy beaches are just bonuses.

In the meantime (from tomorrow until about March 15), I'll be posting up a number of articles from guest authors; as well as a few updated looks at some hidden gems from the past. If you'd like to contribute an article or two, send me an email. It'll usually appear on the site within a few days.

For those of you who've been asking about my training plans - a mixture of bodyweight exercises and short steel bending. I'll take a look at both of these when I get back.

See you in a couple of weeks.

It's time to do a bit of travelling again - only for a couple of weeks. This time it's a trip across the border into Queensland (about 1,000km north of here), specifically to do some research into my family tree. The great weather and white sandy beaches are just bonuses.

In the meantime (from tomorrow until about March 15), I'll be posting up a number of articles from guest authors; as well as a few updated looks at some hidden gems from the past. If you'd like to contribute an article or two, send me an email. It'll usually appear on the site within a few days.

For those of you who've been asking about my training plans - a mixture of bodyweight exercises and short steel bending. I'll take a look at both of these when I get back.

See you in a couple of weeks.

If you haven't yet had a chance to check it out, head over to the Straight to the Bar Flickr Group - there are some great photos there. Here are just a few examples :

If you haven't yet had a chance to check it out, head over to the Straight to the Bar Flickr Group - there are some great photos there. Here are just a few examples :

On Friday we drive north to the perfect weather (well OK, they've had some rain recently) and white sandy beaches of Queensland. Why? To delve a little deeper into the history of several Bird family members.

Although this trip will only be two weeks or so, I hope to uncover the following :

• When was Joseph BIRD born? Where? (possibly British Columbia)
• When was Thomas BIRD Jr born? Where? (possibly British Columbia)
• When was Mary Elizabeth BIRD born? Where? (possibly British Columbia)
• Any other BIRDs married in Wesleyan Church, Maryborough or Wesleyan Church Toowong?
• When and where did Lily BRADFIELD pass away?
• When and where did Clive Burnett BIRD pass away?
• Did Alfred Edward BIRD own a car?
• What did Ephraim BIRD farm? Were there any bank loans?
• Which house in Union St, West Bromwich was the family home? Who owned it?
• Who owned Ephraim BIRD's farm at the time of his death (1919)?

If you can help to answer any of the above, or you're familiar with any of these people; please leave a comment below. I'd love to find out more.

On Friday we drive north to the perfect weather (well OK, they've had some rain recently) and white sandy beaches of Queensland. Why? To delve a little deeper into the history of several Bird family members.

Although this trip will only be two weeks or so, I hope to uncover the following :

• When was Joseph BIRD born? Where? (possibly British Columbia)
• When was Thomas BIRD Jr born? Where? (possibly British Columbia)
• When was Mary Elizabeth BIRD born? Where? (possibly British Columbia)
• Any other BIRDs married in Wesleyan Church, Maryborough or Wesleyan Church Toowong?
• When and where did Lily BRADFIELD pass away?
• When and where did Clive Burnett BIRD pass away?
• Did Alfred Edward BIRD own a car?
• What did Ephraim BIRD farm? Were there any bank loans?
• Which house in Union St, West Bromwich was the family home? Who owned it?
• Who owned Ephraim BIRD's farm at the time of his death (1919)?

If you can help to answer any of the above, or you're familiar with any of these people; please leave a comment below. I'd love to find out more.